Standing & Seated Balances Eka pada family
Merudandasana (variation 2)
Spine balance
Merudanda means "spine": an intermediate seated balance that asks for flexibility. (Variation 1 belongs to the beginners' level.)
FamilyStanding & Seated Balances
LevelIntermediate (YCB Level 2)
AwarenessSwadhisthana chakra
Technique
- Sit with the legs outstretched.
- Bend the knees and place the feet flat in front of the buttocks, about half a metre apart.
- Holding the big toes, inhale and lean back, balancing on the coccyx.
- Straighten the legs and arms upward.
- Steady the body, spine straight, then open the legs as wide as possible without strain.
- Hold, gaze on a fixed point.
- Bring the legs together, bend the knees and lower the feet.
Awareness
Physically on the stretch in the arms, legs and groin and on the balance on the coccyx; gradually on Swadhisthana chakra.
What it gives
- Strengthens the abdominal and back muscles.
- Helps to align the spine.
- Leaves a feeling of lightness and balance in the legs.
Precautions
- Avoid with high blood pressure, heart conditions, slipped disc, sacral infection or sciatica.
Learn it with Acharya Lokesh
Intermediate postures are safest when a teacher watches you. Book a free trial session at home in Delhi or online, or take the illustrated guide home.
Text from Acharya Lokesh's handbook Yogasana for Intermediates (Agastya Yoga School, 2022), edited for clarity. General information about a traditional practice, not medical advice: if you have a health condition, are pregnant or recovering from surgery, ask your doctor first.